Coping with Speech Anxiety: Quick Reference

Positive Coping Statements

  • Use self-talk to shift from negative/irrational to positive/rational thoughts.
  • Reframe anxiety as energizing or exciting to boost confidence and persuasiveness.
  • Keep self-talk constructive, not destructive.

Positive Imaging (Visualization)

  • Mental imagery influences anxiety; counter catastrophic thoughts with images of success.
  • Visualize fluent, clear, engaging delivery and positive audience reactions.
  • Maintain mental discipline; picture success and refuse negative thoughts.

Relaxation Techniques

  • Deep, slow breathing reduces fight-or-flight; aim for 5−7 breaths per minute5-7\text{ breaths per minute}.
  • Avoid rapid, shallow breathing.
  • Progressive muscle relaxation: tense and release muscle groups (shoulders, face/jaw, neck, abdomen, arms, legs); incorporate yawns and broad smiles.
  • If possible, practice backstage or unobtrusively before speaking.

Systematic Desensitization (Incremental Relaxation)

  • Principle: relaxation and anxiety cannot coexist; gradually increase exposure while using relaxation.
  • Procedure: list about 1010 progressive steps from least to most anxiety-provoking (e.g., topic, outline, gathering materials, rehearsal, etc.).
  • For each step: pause at onset of anxiety to perform a quick tense-and-relax sequence; breathe slowly; say "relax" to yourself; proceed only when anxiety is manageable.
  • Practice this routine for several days before the actual speech; final step is delivering the speech.

Final Takeaway

  • This approach is effective but time-consuming; commit to several sessions prior to the presentation.